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The Ultimate Guide to Cycling Training for Ironman Distances

February 22, 2023 by Eric Lister

Pursuing the Ironman is not for the faint of heart, and certainly not for the beginner cyclist. A full Ironman distance prescribes the grueling effort of a 112 mile ride which, if not already strenuous enough, is sandwiched in between a 2.4 mile swim to start, and a 26.2 mile marathon run to finish. 140.6 miles of gritty, heart-pounding, non-negotiable endurance.

This race is here to test people’s limits and set a standard. Saying that you crossed the finish line of an Ironman garners respect worldwide for all those that understand its incredible demands. If you’re reading this article, we assume you might be someone crazy enough to start prepping for one (and we like that!).

Since we’re cyclists at heart, this article will serve as a broad overview for how to prepare to ride that (almost incomprehensible) 112 mile journey. A feat on its own, made that much more difficult by the pre and post exhaustive swim/run workouts both preceding and awaiting you! We’re here to help you succeed, so let’s dive in.

mh90photo/Adobe Stock

What Are the Ironman Distances?

There are two types of Ironman races you can enter in, the full Ironman and the half Ironman. Here’s what they look like:

Ironman 140.6 (Full) – Distances

2.4 mile (3.8 km) swim

112 mile (180 km) bike

26.2 mile (42.2 km) run

Ironman 70.3 (Half) – Distances

1.2 mile (1.9 km) swim

56 mile (90 km) bike

13.1 mile (21.1 km) run

The cycling portion for each is going to be both a significant physical and mental challenge, often taking up the majority of a racer’s time on the course. Check out this breakdown of average times for reference:

Ironman 140.6 (Full) – Average Times

Swim: 50-90 minutes

Bike: 5-8 hours

Run: 3-6 hours

TOTAL: 11-13 hours

Ironman 70.3 (Half) – Average Times

Swim: 30-50 minutes

Bike: 2.5-4.5 hours

Run: 1.5-3.5 hours

TOTAL: 5-7 hours

Keep in mind, these times can change drastically depending on the level of each competitor, environmental conditions, accidents, rest time, aid stations, medical intervention, etc.

It is important to understand the amount of cycling capacity you need to possess during prep and also going into the race. Especially knowing that you have either a half or full marathon to complete after getting off the bike, making sure your cycling is solid will provide a considerable, likely much-needed, boost in morale as you enter into the latter stages of the competition.

Ironman Cycling: What to Expect

While the duration itself is certainly a challenge, don’t expect a smooth, leisurely, “active-rest” kind of cruise. Start thinking (and training) more along the lines of steep climbs, winding roads, unpredictable weather, live traffic, and hundreds of other riders trying to hit PB’s, finish, and receive their hard-earned medals.

pavel1964/Adobe Stock

If you’re used to working out on a trainer, it would be wise to hit the pavement and start getting comfortable being uncomfortable. It’s hard to overemphasize the mental impact and strain of being outside in natural environments while exerting yourself over long periods of time. It’s truly something you have to experience for yourself, and we certainly recommend you do so.

Another important point is that you’re going to be pre-fatigued from the swim. Depending on your competency in the water, this has the potential to seriously deplete the energy reserves in your legs, and, consequently, your riding abilities. Familiarizing yourself with these sensations can only help you come race day. Doing a ride following a swim, or doing a morning swim followed by an afternoon bike, are great ways to introduce this to your body.

Ironman Cycling Training

Training for the cycling portion of an Ironman can be a daunting task, but with the right plan and mindset, it can be an enjoyable and rewarding experience. Here are some tips to help you train effectively:

Get a Bike Fit

Before delving into a goal as serious as the Ironman, it is recommended that you get a professional bike fit or perform one yourself. Stacking miles on top of bad form is a sure fire way to cause aches, pain, and long-term injury. Get yourself in a good position, and start building strength on top of it.

Start Small, Build Big

Depending on where you are in your cycling journey, you’ll want to make sure you don’t overexert yourself when getting ready to ride the Ironman. It can be tempting to try and cram that whole 56/112 miles of volume into your first training week, but that’s only going to get you hurt. Start small, and build gradually, giving your body time to adapt and strengthen to handle the distance.

Ride Outside

As mentioned earlier, riding 20 miles on a stationary rig versus 20 miles with the wind blowing in your face and the sun beating down on your skin, are two very different experiences. Endurance is not just physical, it’s mental as well, especially in this race, and you never know what you’re going to encounter. Get outside as much as possible.

Join a Training Group

There’s nothing better than some friendly competition. Not only will this get you used to riding around other bikers, but you’ll be able to feed off one another’s progress and push each other to be the absolute best versions of yourself on race day. There will be days where you don’t feel like putting in the work, but your training partners will be there to keep you accountable.

Diversify Your Training

You’re sure to encounter a large variety of terrain during your Ironman. You’ll be on the pavement, but this isn’t going to be a casual ride. Expect lots of steep hills, descents, sharp turns, gradual inclines, and everything in between. Switch up your training routes often to stay on your toes, and even try replicating parts of the route in your local area.

Get Your Rest

You are going to have to train hard, very hard, but that doesn’t mean running yourself into the ground. We can justify that on race day, but that’s one day, and for one very big goal. You shouldn’t be red lining in your training sessions. That’s not being a badass – that’s just bad training. Be sure to incorporate some strength work, stretching, and mobility as well.

Hire a Coach

Having someone in your corner who has been there before is always a smart move. If you can, find someone in your local area that you can meet face-to-face with. Someone who has experience riding the Ironman and can help you structure your training appropriately. Especially if you’re a beginner (but really, for anyone), this can be a game-changing investment.

Andriy Bezuglov/Adobe Stock

Remember, the cycling portion of an Ironman is just one part of the race. Make sure to also prioritize your training for the swim and run portions. With dedication and a solid training plan, you can successfully complete the Ironman and achieve your goals!

Ironman Cycling Nutrition

Proper nutrition is another key part of your Ironman training and competition. During the race, your body will burn a significant amount of calories, making it essential to fuel yourself with the right foods and fluids. A nutrition plan should be developed well in advance of the race to ensure that you are consuming enough calories to maintain energy levels, but not so much that it causes digestive issues.

During those longer rides, it can be helpful to carry energy bars or gels that will offer a quick source of fuel. Aim to consume around 200-300 calories per hour to maintain energy levels. This is also going to be important to prepare you for the run, because just “surviving” the bike could easily mean a DNF on your race record. You can also try rice cakes, fruit, raisins, and (a classic) stroopwafels if bars or gels tend to upset your stomach.

Your hydration levels should also be constantly considered and addressed throughout your training. Studies have shown that by losing just a small percentage of your body weight through water loss can cause a drastic reduction in endurance performance. Aim to drink plenty of water and electrolyte drinks, especially on longer rides. This will help to reduce cramping, fatigue, and loss of motivation.

In the days leading up to the race, focus on consuming complex carbohydrates, lean protein, and healthy fats to prepare your body for the challenge ahead. And don’t forget to celebrate your achievement after the race with a well-deserved post-race meal!

Get on the Path to Peak Performance

Dynamic Cyclist is your virtual companion on the road to Ironman success! We’ve created an online training platform to help cyclists get stronger, increase their mobility, and ride pain free. Join our incredible community and take your training to the next level. Click here for a 7-day free trial!

Recovery for Cyclists: The Importance of Rest Days

April 7, 2020 by Sarah Lauzé

Exercise can be addictive, whether it’s training for a race or an outlet to clear your head. Once you get into a training schedule and it becomes a part of your everyday routine, it can be hard to take a day off. However, rest days are just as important as training days, and need to be part of recovery for cyclists.

You can come to crave the rush of feel-good endorphins that the brain releases during exercise. That combined with feeling the physical benefits of exercise can make you feel like a day off would be a step backwards, but that’s not the case. Giving your body time to recover will make you stronger in the long run, and overtraining does nothing but harm.

Why you need recovery days

When you’re training on a consistent basis, you actually put stress on your body and breakdown your muscles. Over time, and through combination of training and rest (periodization), your muscles are repaired to be stronger than before. This is when you begin to feel more fit and you can produce more power for longer on your bike.

Without adequate rest, you can experience burnout, a lack of energy, and decreased motivation. Scheduling rest days, and ensuring you take them, is equally as important as time on your bike.

How much is enough

How much rest needed will be different for everyone, so you have to learn what your body needs. A general rule is to ensure that at least one day a week is a rest day. However, this doesn’t mean you have to spend the day on the couch. All it means is you need to give your body time to recover and rebuild for the next week.

What you can do to aid your recovery

Fuel

No, this doesn’t mean carb loading. Of course you want to ensure you have enough carbohydrates to replace glycogen stores from training, but there’s more to it than that. Make sure you have protein to repair damaged muscles as well as fruits and vegetables to get a dose of vitamins and minerals. This isn’t just true of rest days, but recovery should start right after your rides with plenty of water and a recovery drink.

Stretch & Roll

Although it’s not typically a recovery technique, stretching and rolling your muscles on rest days is one of the most effective ways to prevent injury. Be sure to focus on the muscles that are shortened by the posture on a bike, like the hamstrings. For more information, check out the “10 Best Stretches for Cyclists.”

Sleep

Sleep is important for even the most basic functions of the body. It’s also the prime time to undergo protein synthesis, which is the process that makes your muscles stronger. Eight hours is widely recognized as the magic number, but if get a little more it won’t be a bad thing. If you simply can’t get eight hours at once, then a nap is a great way to make up for lost time.

Active Recovery

As mentioned previously rest days don’t have to be days spent on the couch. In fact, active recovery can be a great way to get the mental release you need, while not taking a toll on your body. A walk, swim, or other easy activity will get your body moving and your muscles loosened up, but won’t be too strenuous on your tired muscles.

There can be recovery rides as well, but you have to be disciplined not to push yourself too hard or go for too long. You should remain in zone 1 or 2 for the duration of the ride, and focus on just spinning your legs.

When you’re on a training schedule, it can be discouraging to miss a few days when life gets crazy, or you get sick. Let’s just say right now, it’s going to happen. Life gets chaotic, and when it does, just make the most of the recovery time, both physically and mentally.

Balance Your Training With A Stretching & Mobility Program

Are you tired of suffering from pain and discomfort while cycling? Look no further than Dynamic Cyclist This comprehensive resource addresses the most common muscle imbalances and adaptive muscle shortening that lead to pain and reduced performance on the bike. With just 15 minutes a day, you can follow along with the video programs to alleviate tension and improve posture, so you can ride pain free and reach your full potential on the bike. Don’t let muscle imbalances hold you back – click here to try 7 days free!

What To Look for in a Cycling Training Plan

February 21, 2020 by Sarah Lauzé

What is the purpose of a cycling training plan? When you boil it down, it comes down to setting goals and measuring progress. A training plan serves as your road map to get you to a certain place, but what are some important things to look for? Just as you wouldn’t start trying to navigate the streets of a foreign city without a detailed map, you want to establish what aspects you need included to see success.

There are a lot of options when it comes to training plans, and also the means to how you access them. Some will choose to spend a little more and hire a personal coach to build their plan for them. Others will use online resources or join a certain challenge. The issue here is that these are not personalized to you. What happens when the timeline set up in a certain plan doesn’t match your life in a realistic way? You need to be able to understand the basics, so that you can take certain aspects of a cycling training plan into your hands.

Why You Need a Training Plan

Establishing a cycling training plan eliminates the danger of becoming complacent or falling into the “I will do it tomorrow” thought pattern. It makes you accountable as you follow the plan. It motivates you to change your habits and manage your time more efficiently to finish your first century ride or sign your name to that first Gran Fondo event.

Another great aspect of a training plan is to avoid the dreaded ‘plateau’ that is so common with athletes. As an active lifestyle becomes part of who you are, it’s easy to reach a certain point and stay there. There’s nothing wrong with maintaining a healthy fitness level, but if you want to continue to see changes, then you have to keep pushing yourself.

Cycling Training Plan Options

Personal Coach – A personal coach will not only create a training plan tailored to you and your goals, but they will also help keep you accountable. They will be checking in on your progress, and have the knowledge to make necessary changes to get you to where you want to be as quickly as possible. The downside? They are, in most cases, the most expensive option.
Pre-Prepared Training Plans – There are a ton of resources available online that can serve as a general outline or starting point for your training plan. In some cases they can be difficult to follow because it will not take into account your lifestyle, starting point, or your specific goals.
Build your own – It’s always better to understand why you’re doing something, rather than simply doing it because someone tells you to. So, if you have the time to do the research and put together a comprehensive training plan for yourself, by all means do it! This can not only work well, but it help you come to understand your own body a whole lot better.

Start at the end

No matter what option you go with for coming up with a training plan, you will need to define your goals. It may sound counterintuitive, but starting from your overarching goal and working backwards is actually a great idea. This may be weight loss, completing a century ride, or doing a multi-day Gran Fondo. Once you’ve defined this goal, you can break it down into tangible “check points.” These could be various distances, target weights, or a certain number of hours spent on the bike.

Measure your progress

Now you need to take a look at where you are right now. This may include testing yourself to find your mental and physical limits. What can your body handle? This can be done a number of ways.

Power Meter – A power meter is a great tool as it make comparisons easy. It can give consistent feedback on your effectiveness, and is a great training tool. Power is ultimately a measure of how hard you are working, and by using a power meter on your bike, you can more precisely monitor your effort. That being said, it’s not a must-have.
Heart Rate – Using a heart rate monitor is a great way to structure workouts, and a lot of training plans include heart rate zone training. Heart rate training is a valuable tool for all athletes, as it helps bypass your brain to listen directly to what your body is telling you.
Your Brain! – You don’t really need anything but a bike to complete a cycling training plan. You can make your own intensity scale (as long as you’re honest with yourself) from 1 – 10. 1 would be “I could do this all day,” and 10 would be “this is everything I’ve got in me.” The issue, of course, is that it takes a special kind of person to be that disciplined with themselves.

One of the greatest things about a training plan is being able to track your progress in a tangible way. Once you sign up for a cycling training plan you will see your body, mind, and outlook improve over the next few days, weeks, and months. You will continuously break your own personal records and the records of your friends, as you monitor your own fitness. Keep track of each ride you do, even if you just write down the basics like distance and time. Keeping a food diary can also be a great way to look at why you may feel great some rides, and then not so much on others.

Not only will this show you how much you can achieve, but it also gives you some serious bragging rights. There’s nothing more satisfying than looking at your year end totals, whether it be distance or time in the saddle, and seeing some huge numbers.

Off the Bike

A good cycling training plan helps you to keep track of less-obvious issues of fitness such as sleep and recovery, nutrition and hydration, and strength and stretching. You’re more likely to meet your fitness and weight loss goals if you’re looking after every one of these aspect. A detailed cycling training plan helps you keep track of these small details and makes you more conscious of them on a day-to-day basis.

Strength / Cross Training – Strength training for cyclists further develops tendons and supporting muscles which can help treat and prevent overuse injuries. Your training plan should include some strength training, whether through some basic weight training or cross training.
Stretching – Stretching can aid in aligning the thick and thin muscles back into their ordered state after rides, as well as remove the lactic acid buildup that causes soreness. Maintaining flexibility will also help you stay in the correct posture while riding, which can prevent injury.
Nutrition & Hydration – Eating right can be hard at the best of times, especially for those of us who like to exercise as a hobby. With a passion for cycling often comes a need for a balanced diet – and this is even more true when you opt to cycle for long periods of time, or working towards a goal. Having a cycling training plan that includes a detailed nutrition plan can make sure you are properly fuelled for each ride, and will help you get to those goals faster.

Stay Flexible and Adapt

As with mapping out anything, whether it be a road trip or your cycling training plan to success, you need to remain flexible. If you have a rough night’s sleep, or feel like you’re coming down with a cold, then ignore what your plan says and take a rest day. There’s no point in half-hearted training, and at that point taking a rest day is probably more important. You have to be able to have the freedom to switch around training days, because things will come up. Having structure to your training is important to ensure it happens, but you also need to remain flexible enough to have a life!

How to Train Smarter (Not Longer!)

November 27, 2019 by Sarah Lauzé

Achieving better fitness with a limited schedule can be difficult. To get stronger within your time constraints, you must be exacting in your methods of both training and recovery. This is the best way to make the most of your time and effort. Here are some tips to help you train smarter and get faster.

Ride Hard

There is no sense in riding easy if you have only a few days per week to ride to improve your fitness. Three very hard days on the bike should get you passable fitness to get you through your local group rides. More than three very hard days on the bike could burn you out if you do not get a week of recovery every four weeks or so. A very hard day means blindingly hard, so hard that you probably want to quit, have tunnel vision or maybe even release your bowels in your chamois. If you have never tested this dark, dark place, now is the time to try it.

Interval Training

Set out with a plan of specific intervals for your extra hard days. This way you cannot cheat or have the power fall off by the end of the ride, or if you do cheat, you will know it was blatant. High intensity interval training has proven to be quite effective in increasing fitness with short workouts. Remember the last paragraph; you must be prepared to really slay it on the bike to make the most of these workouts. Start with small sessions once or twice a week and build up.

Sleep

Without sleep, all of your hard training, all of the hours you suffered on the bike are for nought. Sleep is when you make your real gains. It is when your body compensates for the training stress you put it through and adapts to the load. It is always incredibly important, but if you are burning the candle at both ends with work, family and other obligations on top of training, quality (and large quantities) of sleep will keep you afloat in all aspects of life and let you make fitness gains.

Nutrition

Again, with the focused approach that is necessary when you are short on hours, your nutrition needs to be completely dialed too. You will not be doing huge volume, so you do not need large quantities of food, but you need to make sure you are getting the highest quality food. Good nutrition will fuel your workouts to the best of your ability along with fueling proper recovery.

When you are pulled in many directions, it is easy to fall into a routine of quick and dirty food. If you want those fitness gains bad enough, you will need to figure out a way to get the best nutrition possible. It will make every pedal stroke that much better and mean that much more in the long run.

Drink lots of water (with electrolytes, not purified water, whether it is distilled or reverse osmosis) to keep your blood viscous and flowing. It will deliver nutrients to your muscles more freely and keep your heart’s work to a minimum.

Cross Training

With limited time, sometimes a full training ride is difficult to squeeze in. On those days, cross training may be a quick way to maintain fitness that you are trying to hold onto or increase. If you can keep it cycling specific, whether it is in the weight room, skating or nordic skiing, that is great. If you have other activities that fit into your schedule, like running, that is fine too, although it will not have as much of a positive impact on your cycling musculature.

Recover Hard

Recovery should be happening whenever you are not training, although that is probably a stretch when you have a busy life. When you are recovering, do it full on. Get your feet up, keep hydrated, eat well and keep the external stress down. An additional recovery tactic is compression gear. You can wear it when you are at work under your normal work clothes.

If your time is limited and you want to make fitness gains, everything you do has to be full-on: your riding, your sleep, your nutrition and your recovery. Make it a routine that works and you will make the most of your time.

12 Week Training Plan for Your Gran Fondo or Century Ride

March 13, 2016 by Adam Farabaugh

Are you preparing for a gran fondo or century ride?
Do you want to not only finish but finish strong and have a great ride?
Are you looking to improve your fitness and become a better all-around cyclist?
Are you looking for a structured plan that gives you day-by-day workouts while allowing you to move them around your schedule?
Do you want more than just a training plan but a plan that makes you a better, well-rounded cyclist?
Do you want to not only gain fitness but also strengthen your core to improve comfort as well as performance on the bike?
Do you want to improve your handling ability with weekly skill’s practices?
Do you want a very affordable training plan that gives you a lot of value?
Do you want a training plan right now that you could start today?

If you answered yes to any of these, you’re in luck. The I Love Bicycling “12 Week Training Plan For Your Gran Fondo or Century Ride” will give you the outcome you’re looking for with a lot of added benefits.

First – What Is It?

It is a 12 week, day by day training plan that walks you through what to do for a ride and why that specific ride and intervals will help to improve your overall cycling fitness. It will build and challenge you while giving you the adequate rest you need to recover and get faster. Additionally it includes weekly core strength workouts along with a weekly skills practice to improve your cornering, braking, and overall bike handling ability regardless of where you are currently at. Also included are tips to improve your nutrition, hydration, how to dress properly for the weather, recovery, stretching, and how to best be prepared for your event. It is a training plan that will make you a better all-around cyclist.

What Should You Expect?

With this plan, you should expect to commit 5 days a week to riding. Rides will range from 1 hour in the beginning to 6 hours toward the end of your training plan. These will include easy rides, rides with varying intervals to quickly improve your fitness, and long endurance rides. You should expect to put about 6 hours per week toward riding on the low end, to about 12 hours per week on the high end. The rides are of this length to ensure that you are properly prepared for your big ride. Ride times of less than this begins to make it very difficult to be fully prepared for a gran fondo or century ride. The rides can be moved around to fit your personal schedule which is explained how to do to still achieve the same results. You should also expect to improve your overall cycling knowledge as it will teach you proper nutrition, hydration, how to dress properly for the weather, recovery, to include a stretching routine, and how to best be prepared for your event.

What If You Don’t Have An Event Planned?

It’s alright if you don’t have an exact event planned. You can start the plan and see how it’s going and then look for an event around when you’re slatted to finish. If you’re just looking for a structured program to improve your fitness and cycling ability, that’s great too. This plan will do just that and will give you a lot more additional benefits.

What If I Don’t Think I’m Fit Enough To Start The Training Plan?

It’s recommended that you have a base fitness level of riding a few days a week and be able to complete a two hour ride. If you’re not quite to this point, that’s OK. Included is a 4 week preparation plan to get you riding and improve your fitness to the level required to begin the “12 Week Training Plan For Your Gran Fondo or Century Ride“.

When Should You Start The Training Plan?

You should start the “12 Week Training Plan For Your Gran Fondo or Century Ride” exactly 12 weeks before your event. The “event” is included in the training plan on the weekend of week 12. This means you should aim to start exactly 12 Mondays (the training plan starts on a Monday) prior to your event.

Why You Would Follow The “12 Week Training Plan For Your Gran Fondo or Century Ride” Instead Of Getting A Coach

Having a coach can be valuable in the right situation. However, they can be expensive and you may not need the one-on-one interaction. You also may want to become better as an all-around cyclist, not just improving how fast you can ride. This training plan can give you the results you want with additional benefits without the cost of having a personal coach.

Why You Would Follow The “12 Week Training Plan For Your Gran Fondo or Century Ride” Instead Of Buying Another Online Training Program

There are a number of other online training programs but the majority don’t offer a well-rounded approach to improving your riding. They just give you workouts to do and that’s it. The “12 Week Training Plan For Your Gran Fondo or Century Ride” not only gives you focused workouts but also tips, a weekly core strength workout, and a weekly skills practice to improve your bike handling ability. Additionally, this training plan tells you why you’re doing what your’re doing and how it helps you.

100% Money Back Guarantee

You can buy the “12 Week Training Plan For Your Gran Fondo or Century Ride” risk free as if you are not completely satisfied we will give you your money back up to 30 days from when you buy. We are confident in our training plan and want you to get out of it what you expect and if you don’t, you don’t deserve to pay for it. Just email us and we will refund your money.

How The Downloadable PDF Training Plan Is Delivered To You

The “12 Week Training Plan For Your Gran Fondo or Century Ride” is delivered to you instantly upon purchase via a downloadable PDF file. The file is approximately 1.4 MB and 103 pages long.

Price

The downloadable PDF “12 Week Training Plan For Your Gran Fondo or Century Ride” costs $27.

Here is the introduction to the training plan and a few photos of what to expect.

Dear Cyclist:

Welcome to the I Love Bicycling Training Plan for a Century or Gran Fondo.

Taking your cycling from a casual level of riding for an hour or two, to being able to complete a century or gran fondo is no easy task. Luckily you found us. We aim to take you through a twelve week training plan where we not only give you the workouts that build as the week’s progress, but also why you’re doing the workouts and why it works.

Additionally, we aim to not only improve your fitness level but all aspects of your riding from bike handling, to nutrition and hydration, to core strength exercises. Cycling is not a “do one thing and get better” sport. It’s the combination of all the little things.

We start off with giving you a couple rides a week to ease into the training plan and then increase the duration and intensity while combining it with adequate rest. Each week will include on the bike skills practice along with core strength exercises. We base the workouts off of duration and perceived effort which you can then combine with heart rate if you are using are heart rate monitor. (Definitely recommended.)

Before each weeks plan, we include a section on an important tip, skill, or knowledge point that we think you should know to help your riding in general and to prepare you for your century or gran fondo. You should focus on that thing that week so it naturally becomes part of your riding and isn’t something you have to think or stress about.

Without further ado, here is your 12 Week Training Plan For Your Century or Gran Fondo. Three months is a long time but it will go by quickly. Follow the training plan as closely as you can and you’ll be ready for your event.

– The I Love Bicycling Team